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Cowboy Caviar (Bean Salsa)

Cowboy Caviar (Bean Salsa)

37 Ratings
37 Ratings
Recipe Image
MyPlate Kitchen
Makes: 16 Servings
Total Cost: $$$$
Preparation Time: 10 minutes

This salsa is a party favorite. Using pantry items liked canned beans, corn, and tomatoes, this recipe comes together quickly and can serve a crowd.

Ingredients

  • 1 can kidney beans, drained (15 ounces)
  • 1 can black beans, drained (15 ouces)
  • 1 can corn, drained (15 ounces)
  • 1 can crushed tomatoes (15 ounces)
  • 1 can chopped green chilies (4 ounces)
  • 1/4 cup finely chopped onion
  • 1 tablespoon oil
  • limes, juiced (3 limes, optional)
  • salt (to taste, optional)
  • pepper (to taste, optional)
  • hot sauce

Directions

1. Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.
2. Add lime juice (if using) and oil, toss gently to combine. Taste. Add small amount of salt and pepper if desired. 
3. Serve by itself, with raw vegetables and/or corn chips.
 

Notes

Be creative!  Add any kind of beans you have.  Make it spicier by adding hot sauce. 
Learn more about:
- Corn
- Tomatoes
- Onions
- Limes

Source:

Colorado State University and University of California at Davis. Eating Smart Being Active Recipes.

Nutrition Information

Serving Size: 1/2 cup, 1/16 of recipe
Nutrients Amount
Total Calories 94
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 244 mg
Carbohydrates 17 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 33 mg
Iron 2 mg
Potassium 304 mg
N/A - data is not available
Nutrients Amount
Total Calories 94
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 17 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 33 mg
Potassium 304 mg
Sodium 244 mg
Copper 157 mcg
Iron 2 mg
Magnesium 30 mg
Phosphorus 90 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 6 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 9 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 66 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 23 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 1 ounces

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